Vitamin C Benefits

Introduction to Vitamin C

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development of the body.

Water-soluble vitamins means that they get dissolved in water very easily, our body cannot store them. Human body needs a continuous supply of this vitamin as it leaves our body through urine. Vitamin C is involved in the protein metabolism of our body.

Sources of Vitamin C

Vitamin C, also known as ascorbic acid is commonly found in Citrus fruits such as Lemons, Oranges and Grapefruit. Other sources include fruits and vegetables such as Strawberries, Raspberries, Pineapple, Kiwis, Mangoes, Papaya, green and red Bell Peppers, Tomatoes, Cauliflower, Spinach and Broccoli.

Deficiency

Deficiency of Vitamin C may result in fatigue and weakness, swollen gums, nosebleeds, irritability, depressed mood, muscle & joint pain, Trouble fighting infections, wound healing rate etc.….

Extreme lack of Vitamin C for longer periods can cause Scurvy. Symptoms of scurvy are skin that bruises easily, bleeding gums etc….

Recommended Dosage for an Individual

Recommended Daily Allowances (RDAs) are the amount of vitamins and minerals as nutrition in healthy persons. It may vary on a person’s age, sex and physical condition, including considerations like pregnancy.

Infants and children (Birth to 3 years) 30-40mg

4 to 6 years of age                                    45mg

7 to 10 years of age                                  45mg

Adolescent and adult males                    50-60mg

Adolescent and adult females                 50-60mg

Pregnant females                                     70mg        

Breastfeeding females                            100mg

An estimated of 40% of Men and 38% of Women are getting insufficient amounts of Vitamin C. If you’re not eating your fruits and veggies, it’s a good idea to take Vitamin C supplements. Vitamin C supplementation has been shown to provide support for our Immune System response, Nervous system function, Tissue growth and the production of collagen.

Before including Vitamin C as a Dietary supplement it is better to consult a health care provider.

Side effects

Side effects have not been reported as a result of normal Vitamin C use.

Benefits of Vitamin C for our Body

Vitamin C acts as a barrier against infections. According to Researcher’s, our body uses Vitamin C in many different ways. Our body uses Vitamin C to repair our skin, tendons, ligaments and blood vessels. It also uses this Vitamin to repair and maintain cartilage, bones and teeth, to heal wounds and to form scar tissue.

Vitamin C helps in preventing Common Cold.

Vitamin C prevents cardiovascular diseases.

Vitamin C is also very important for our Eye Health.

Vitamin C is an effective antioxidant, which helps to repair damage cells and block skin from the damaging effects of free radicals.

Vitamin C is great for our Hair and helps to strengthen even our nails.

Vitamin C if taken regularly in our diet, promotes for a Healthy Immune system and also promotes for a healthy nervous system functioning.

Vitamin C and Smoking

Cigarette Smoking can lower the amount of Vitamin C in our body, smokers are more prone to deficiency of Vitamin C, according to the University of Maryland Medical Center. Often, doctors suggest a Vitamin C supplement to smokers to prevent and cure this deficiency.

Precautions:

Many people tend to take more than the required dose of Vitamin C without any side effects. Since Vitamin C is water soluble, it is not stored in the body and excreted out through urine. However, some people taking more than 2000mg could experience gastrointestinal upset.

People prone to Kidney stone formation in their body should get clearance from their doctor before taking high doses of Vitamin C.

Too much of intake can lead to Kidney stones, irregular Heart beat and Diarrhea.